Apple, Yoghurt, Sumac & Watercress Salad

Serves 2

Home » Recipes » Apple, Yoghurt, Sumac & Watercress Salad

About this recipe

Shop this recipe:

Ingredients

160g Apple, thinly sliced
160g Watercress
1 can Kidney beans, rinsed and drained
2 tbsp Good quality extra virgin olive oil
Pinch of Salt and pepper
3 tbsp Natural yoghurt, or plant based alternative
Zest and juice of 1 lemon
1 tsp Harissa
1 tsp Sumac

Instructions

Mix the apple, watercress and kidney beans together in a large mixing bowl.

Add the olive oil, salt and pepper and toss together.

In a separate small bowl, mix together the yoghurt and lemon juice, then marble through the harissa.

Divide between two salad plates and drizzle over the yoghurt dressing. Top with the lemon zest and finish with a dusting of sumac.

View Apple, Yoghurt, Sumac & Watercress Salad

Meal type: Dinner, Lunch, Salad, Side

Diet type: Dairy Free, Gluten Free, Vegan, Vegetarian

Time: Less than 20mins

Print this Recipe

FOLLOW ME ON

Recipe by the amazing @recipehippie (give her a fo

Recipe by the amazing @recipehippie (give her a follow)

Gout is something I see commonly in both A&E and General Practice.

It’s a very painful type of inflammatory arthritis, usually affecting extremities like your big toe but you can get it in places like your knee, elbow and wrists.

It affects 1/40 people in the UK and is asssociated with type 2 diabetes, excess weight, kidney disease and high blood pressure.

There are different causes, but usually occurs because of a high level of uric acid in the body. If your body can’t get rid of this high level of uric acid, they can build up and stick together creating crystals. And it’s these crystals that can accumulate in joints causing gout and even creating kidney stones that are really painful.

If you have gout or are at risk of gout, you want to avoid purine rich foods. Purine is the chemical found in food that is broken down into uric acid that causes the issue.

AVOID these high purine foods: Red meats, organ meats, some types of seafood (mackerel, shellfish & tuna), poultry (chicken, duck, turkey).

SUGAR: Fizzy pop, alcopops, biscuits, cakes, noodles, sauces, condiments, bread

ALCOHOL: Beer, red wine, port,

You’d think I’d be recommending a fully plant based diet. But actually some vegetables can have moderate amounts of purine including some really healthy ingredients:
Lentils, asparagus, cauliflower, spinach, mushrooms, green peas

A low purine diet is one of the most restrictive diets out there, but it can prevent what is a very painful condition. Wholegrains, flax seed, most other vegetables, carrots parsnips etc. fruit, egg whites are all great.

Other treatments include:
Treating the UNDERLYING health condition i.e kidney disease, weight and blood pressure
POST MENOPAUSE – Oestrogen naturally causes uric acid to be flushed out in urine, so when women have lost oestrogen after menopause, the levels of uric acid in the blood start to rise. There may be a role for HRT.
DRUGS - like allopurinol and pain killers
VITAMIN C - rich diet, veg and fruit heavy

Continued in comments…

I’m taking some of my own advice and getting bac

I’m taking some of my own advice and getting back to nature this bank holiday weekend. I’m currently camping in Scotland 🏴󠁧󠁢󠁳󠁣󠁴󠁿 with 2 of my best mates. Incredible scenery, the freshest air, delicious local food and pure laughter. This is the best medicine !

During the height of the pandemic we all made a pact that we would do a road trip just us 3 once restrictions had been lifted. I’m so glad we stuck to it, because this has been well worth the wait. Tag your crew and get planning 💪🏽!

We’ve been to Loch Lomond, Oban, Fort William, the Isle of Skye and honestly this place is absolutely stunning.

My tips for eating on the road. Have a good selection of spice mixes (Cajun, sea salt and chilli pepper mix), cooked lentils and beans from packets, fresh garlic 😉

We’re heading to Edinburgh later this week. Any tips for “must eat at” restaurants leave them in the comments for me 😜 !

#whatthedoctorordered

The addition of simple kitchen herbs is such an ea

The addition of simple kitchen herbs is such an easy yet effective way of adding a delicious punch to simple lentils.
🥘 Serves: 2
⏰ Cook time: 40 minutes
⏰ Prep time: 10 minutes
🥗 Diet type: gluten free & vegetarian (can be made vegan)

Herbs and spices have anti-inflammatory properties while lentils are an amazing plant based source of protein.

What side would you put with this?

#doctorskitchen #thedoctorskitchen #321 #whatthedoctorordered #foodismedicine #recipe

Watercress! It’s a beautiful ingredient. Peppery

Watercress! It’s a beautiful ingredient. Peppery, vibrant, grown in the UK and fantastically healthy for you. It’s a vegetable from the Brassicaceae family. That includes other favourites of mine including broccoli, cabbage, sprouts and bok choy and more. Plus a few studies demonstrate their ability to reduce DNA damage which could explain the association between brassica vegetable intake and reduced cancer risk and watercress is also known to be a good source of Lutein, beta carotene and vitamin C.

But is that all? My next guest Dr Kyle Stewart is a GP in South Devon as well as CEO and co-founder of Watercress Research Ltd. And on today’s podcast you’ll hear how Kyle’s experience with a young child suffering nappy rash led him to find out more about the wonderful properties of watercress. And how research that has stemmed from this ever so common problem, could also extend to reducing the need for antibiotics, preventing and treating certain cancers and even creating a new form of plant-based protein.

Starting off by finding out about the mechanism behind nappy rash and its relationship to ammonia, Dr Kyle discovered that watercress contains urease-inhibiting properties .. but the rabbit hole goes a lot deeper. We have a fascinating conversation about the untapped potential of plants in general and how little we know about these incredible ingredients that we consume every day. Considering the success of cardiac drugs like digoxin and blood thinners like aspirin that have all been discovered from plants, why aren’t we aggressively investigating these more?

Give it a listen on Apple or Spotify and across all other podcast platforms now and let me know your thoughts on plant medicine ;)

#whatthedoctorordered #doctorskitchen321 #321 #doctorskitchen #doctorskitchenpodcast

© Copyright 2021 The Doctor's Kitchen |